Inspiring fitness lovers to have their cupcake and eat it too!

Tag Archives: protein

Good Morning and Happy Friday!

I don’t know about you guys, but with my sweet tooth and all, I usually like a “dessert” or some sort of “midnight snack” after dinner.  I try to get some protein in my belly before I go to bed so I don’t wake up at 3 am eating my arm!  Plus I don’t want to wake up starving and end up eating in the car on the way to work (which usually happens 50% of the time anyway).

So what is the best thing to eat before bed?

Answer:  Protein!

“It is crucial to eat a protein meal immediately before going to bed in order to feed your muscles the nutrients they need to recover and grow while you sleep.  Go with 20-40 grams of slow-digesting protein, such as a casein shake or cottage cheese.  If you’re trying to pack on mass and don’t store fat easily, take your protein with about 20-40 g of slow-digesting carbs, such as oatmeal, sweet potatoes or whole-wheat bread.”


Usually I’ll make a protein mug muffin and top it with 1 tbsp of peanut or almond butter (or PB2) as my dessert before bed, but a couple of nights ago I was craving something a little bit sweeter!  I figured I could use almost the same ingredients as my mug muffin but make a cookie, so that’s what I did, and boy was I happy with my treat.  It turned out FANTASTIC!

Here is the recipe:

Oatmeal PB Chocolate Chip Protein Cookie (For one!)  No sharing around here,  Make your own if you want one  🙂



cookie recipe

  • 2 tbsp vanilla protein powder
  • 2 tbsp oats
  • 1 tsp brown sugar
  • 1 stevia packet
  • pinch baking powder
  • 2 tbsp almond milk
  • 1 tbsp chocolate chips (any kind you want)
  • 1 tbsp peanut butter

First, mix dry ingredients together in a bowl.  Add in the milk until a cookie dough consistency forms.  Stir  in peanut butter and chocolate chips.  Spray a separate bowl with non stick cooking spray and form dough into a flat cookie shape in the bottom of it.

Microwave for 1 minute.

cookie bite

Let cool, and enjoy!  You may omit the brown sugar and it would probably be just as good, which I may try next time.

What is your favorite “Midnight Snack”?

Good Morning!

Lately I’ve been adding more healthy grains into my diet…I feel like they keep me full longer and give me a push throughout the day.  I’ve been eating more oats for breakfast, Ezekiel bread, brown rice, and QUINOA!  I try to get the right amount of carbs, proteins, and fats so I can maintain a proper balance, that just right for me.

I haven’t made quinoa in a while and the other night I was doing a little bit of prep work in the kitchen when I realized quinoa was actually easier to make than brown rice.  You don’t have to do much except for rinse if needed, boil, and fluff with a fork 🙂  I love the flavor too.


Image Source

“Quinoa, pronounced “keen-wah” is broadly referred to as a grain, although technically, it isn’t one.  Quinoa is what one would call a “pseudo-cereal,” because it is eaten and cooked like a grain and has similar nutritive properties, though it is not a true member of the true grass family. The quinoa plant is actually in the same family as beets, Swiss chard, and spinach.  Quinoa may be having an identity crisis, but its remarkable nutrient density puts many grains to shame, specifically in terms of protein, fat, and mineral content.  ”


Quinoa is so versatile because it can be eaten hot or cold, and it blends well with so many ingredients!

Here is a simple recipe using tons of super foods that I literally made in ten minutes since I already had my quinoa made and ready to go!

Quinoa Energy Bowl — Recipe Adapted from Trajer Joe’s Website

quinoa bowl

  • 1/4 – 1/2 cup frozen edamame
  • 1/2 cup cooked quinoa
  • 1 Gala Apple- chopped
  • 1/2 Avocado- cubed
  • 2 tbsp dried cranberries
  • 2 tbsp sunflower seeds
  • Sea salt and pepper to taste
  • Splash of Lemon Juice


  1. Prepare edamame and quinoa in separate pots according to instructions.  This is where the cooked quinoa comes into play making this super fast and easy to put together.
  2. Chop apple and avocado.
  3. Now, Add all ingredients together in a bowl.
  4. Lastly, add salt and pepper and a splash of lemon juice to taste.
  5. Chill and serve!
  6. Top with sliced almonds if desired.

quinoa bite

This should make 2-3 servings depending on if you are making it for a meal or a side dish.  I think it would taste awesome with some tuna mixed in for even more protein!

How many times do you think the word quinoa was used in this post!?  🙂

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